Lose Your Gut! Blast Your Belly!The New Secrets to Flat Abs Fast!Who can resist reading about the latest technique that promises A Tighter Tummy Today!

For those who want to target the area rolls over the waistband of her jeans. Here's the problem: There's really no diet or exercise that can perform "a surgical strike," a laser-focused attack on belly fat alone. And that frustrates many people when they don't get the super-quick results many diet programs promise.

"You can't spot reduce abdominal fat," says Melissa Daniels, RD, head nutritionist, and director of managed plans for G-Plans, a science-based weight-loss and wellness company co-founded by nutritional scientist Philip Goglia, PhD. "The key to shrinking your midsection," says Daniels, "is reducing overall body fat percentage."

Daniels advocates a three-pronged diet plan that will help the majority of people who tend to hold their weight around their waists: 1. eat enough of the right combination of macronutrients to maximize your specific metabolism; 2. fill up on proteins; 3. avoid pro-inflammatory foods and choose those that fight inflammation.

Read on, and for more on how to eat healthy, don't miss 7 Healthiest Foods to Eat Right Now.

Upwards of three-quarters of the population has a fat-and-protein-efficient metabolism, according to Dr. Goglia. That means they digest fat and protein more efficiently than they do carbohydrates. So, eating a diet that's higher in protein and fat and moderate in carbohydrates should help people with this type of metabolism lose overall body fat and maintain wellbeing best.

Daniels recommends that the breakdown of macronutrients in your daily diet be 50% protein, 25% fat, and 25% carbohydrate. (Related: What To Eat in a Day To Drive the Most Weight Loss.)

"Eat most of your carbs early in the day," she says. "Most people are more active during the day, so you will want to create a fuel pattern that keeps you going throughout the day. You're not going to run a marathon at night, so you don't need a bunch of carbs with dinner." If you find it challenging to get 50 grams of protein daily, try a protein shake in the morning. Here's The #1 Best Protein Powder for Weight Loss, Says a Dietitian.

Daniels points out that high carbohydrate intake in the evening prevents the body from going into deep REM sleep, thus disrupting sleep and recovery.

Your eat-them-early carbohydrates should come from single ingredient starches such as yams, sweet potatoes, oats, oat puffs, and quinoa. Fruit and vegetables will also make up the remaining carbohydrate of the day.

READ MORE:The 20 Healthiest Low-Carb Foods

Your dinner should be your biggest protein meal of the day to rebuild the muscle you have broken down, says Daniels.

An example of an appropriate dinner would be a piece of fatty fish, like wild-caught salmon, with a side of dark leafy greens such as sauted spinach or asparagus. Fish has anti-inflammatory and fat-burning benefits when eating at nighttime; this is when your body has time to rest and repair your muscle tissue. Using high-fat fish as a dinner choice increases the amount of omega fatty acids consumed at night, the result is a deeper sleep, increased growth hormone release, and reduction of inflammation.

When planning lunch, think about supporting your afternoon energy patterns so that you don't have late-afternoon energy dips or cravings, says Daniels. So, a good lunch might consist of a starch portion (like cup of rice or four ounces of yam or potato) with a 4-ounce meat source (like a grilled chicken breast) plus a cup of spinach or beets or a salad, she suggests.

Inflammation is your body's natural reaction to invaders like plant pollen or viruses.

Persistent or chronic inflammation, however, is unhealthy, and it is most commonly triggered by the foods you eat.

Chronic inflammation has been linked to cancer, heart disease, diabetes, depression, and Alzheimer's disease. Inflammation also contributes to weight gain. Recent research has shown that inflammation can interfere with the hormone leptin that tells the brain when you've had enough to eat.

"You want to remove high inflammatory foods from your diet," says Daniels. Pro-inflammatory foods include processed bread, refined carbohydrates, fried foods, red meats, and sugar-sweetened beverages. "Consuming more of these types of foods will contribute to inflammation and distention in the abdominal region," says Daniels.

Read more: Popular Foods That Increase Inflammation, Say Dietitians

Instead, load up on foods that fight inflammation. And you can guess what they are: Fruits and vegetables, such as apples, blueberries, and leafy greens, all of which are rich in natural antioxidants and polyphenols, compounds found in plants that may protect against inflammation.

Read more: Popular Foods That Reduce Inflammation, Says Dietitian

These three diet practices won't melt your belly fat overnight, but they will begin to shrink fat cells all over your body, which you'll eventually notice when you slip on your jeans and they slip off you without a belt to hold them up. To speed up your slim down, also try these burning 40 Easy Ways to Burn Extra Calories Every Day.

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The One Diet That Will Slim Down Your Waistline, Says Dietitian Eat This Not That - Eat This, Not That

Growing up, you were probably told to limit sweets. That meant not overdoing it on Halloween candy, for example, or having that extra bowl of sugary breakfast cereal. While adult-you might be tempted to throw caution to the wind and eat whatever you want, maintaining a healthy diet is more important than ever.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

One way of looking at a healthy diet is considering where foods fall on the glycemic index.

The glycemic index is used to classify foods that contain carbohydrates, their potential for raising blood sugar and how quickly they raise your blood sugar, says endocrinologist Alexander Williams, MD.

The glycemic index is based on the understanding that not every carb is created equal. Say someone said that you could have 100 grams of carbs a day, says Dr. Williams. If you had that all in soda, intuitively you would understand thats not the optimal way to get your carbs when you can instead, eat whole grain rice, vegetables, fruits and other things.

The reason for these differences comes from how carbs react in your body. Simple carbohydrates say, the sugars found in soda and sweet desserts are broken down faster than the more complex carbohydrates found in some vegetables and whole-grain foods. As a result, your blood sugar spikes and then falls rapidly. Over time, doctors believe these constant surges and retreats play a part in people becoming insulin resistant.

To determine glycemic index numbers, doctors observe how healthy peoples blood sugar levels change after ingesting carb-containing foods. By measuring subsequent blood sugar levels and comparing it to a baseline they can determine where a food falls on a scale of zero to 100, where 100 represents pure glucose and zero is a food with no sugar at all.

Essentially, the glycemic index is trying to show that not everything that contains the exact same amount of grams of carbs will behave the same way in your body, says Dr. Williams. You actually measure how your body responds to a cup of orange juice versus how it reacts to other food items: a banana, 25 grams of candy or 25 grams of whole-grain bread.

Doctors have measured the glycemic index numbers only for certain foods or classes of foods. Not every single food item, not every vegetable or fruit or piece of bread, has been studied, says Dr. Williams. However, you can use existing data and make a good estimate for foods that arent studied.

A low glycemic index diet is one based on foods that wont cause wild swings in your blood sugar. Eating foods with a lower glycemic index means they will cause a slower and lower rise in your blood sugar, Dr. Williams says, noting this will help you absorb food more slowly and stay full for longer, and therefore eat less. Foods with a high glycemic index, or simple sugars, give you this quick burst of energy with a rise in blood sugar quickly.But then youll tend to feel pretty tired afterward and will get hungry quickly.

Certain kinds of foods fall into these categories for example, Dr. Williams notes that foods higher in fat and protein tend to be absorbed slower, and therefore have a lower glycemic index. But the glycemic index isnt necessarily a measure thats easy to use as a nutrition guide, the way that you can with calories. And foods with a low glycemic index arent necessarily packed with nutrients. Eating a balance of foods from all five food groups fruits, vegetables, grains, proteins, and dairy is still a better rule to follow.

In fact, Dr. Williams agrees with the American Diabetes Associations assessment that the glycemic index numbers are not easily accessible for meal planning.

I dont know how important the numbers are if youre thinking about going to the store and deciding what to prepare for dinner, he says. Its more about thinking what kinds of foods have a lower glycemic index and trying to make sure that theres a good portion of these in each meal instead of other foods that have a high glycemic index.

A low glycemic index diet can improve your overall health and help prevent certain illnesses. There is increasing evidence that foods with a low glycemic index can reduce your risk of developing Type 2 diabetes, says Dr. Williams. If you already have diabetes, it could potentially reduce the risk of long-term complications. Other studies show that its beneficial for certain cholesterol levels.

It stands to reason that a diet full of high glycemic index foods would (among other things) up your risk for Type 2 diabetes or insulin resistance. It can definitely contribute to weight gain, and then the complications that go along with that, such as stress on the cardiovascular system, Dr. Williams says. Its definitely going to make your cholesterol metabolism worse off.

Dr. Williams says there arent many downsides to a low glycemic index diet, save for a few exceptions. If youre already on insulin and drastically change the way you eat without changing insulin dosages, this could put you at increased risk for low blood sugar, he says. Additionally, if your cholesterol increases after going on a low-carb diet (for example, the keto diet), a low glycemic index diet also might not be the best choice.

Dr. Williams says low glycemic index foods are ones with a number thats 50 or less. Some of these include:

High glycemic index foods tend to have a number over 70 and include:

Going by the University of Sydneys glycemic index database, here is a sampling of the glycemic index numbers for certain foods:

Dr. Williams cautions that determining the glycemic index ratings for individual foods is an imperfect science. Its going to be different for each food, depending on how its processed or prepared, and then how each individual person responds, he notes.

For example, he says one study of instant oatmeal showed that it had a glycemic index of 79, which is the high range. Yet steel-cut rolled oats have a glycemic index of 55, which puts it in a medium glycemic index.

Different versions of the same food will also vary due to ingredients. Yogurt thats marketed for kids is going to taste delicious because it has a lot of sugar or artificial sweeteners, like high fructose corn syrup versus plain Greek, regular fat yogurt. They might have very similar amounts of carbs, but the glycemic index is very different because of the number of proteins and fats and the quality and quantity of the sugar thats in there.

How much you eat of a certain carb-heavy food can also have an effect. For example, a small sip or two of soda wont have as big an impact on your body as a large portion of whole-grain rice even though the latter is generally perceived as healthier.

As with many diets, Dr. Williams stresses that moderation is key, as is striking a balance between eating low and high glycemic index foods.Were all human, he says. Its very difficult for most of us to try to eliminate any one kind of food if we like it. So its all about having portions that are reasonable and not going overboard.

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What Is the Glycemic Index? - Health Essentials from Cleveland Clinic

NASHVILLE Whole grains, refined grains and starchy vegetables.

They dont generally rank up there with blocking, tackling and execution when it comes to winning football games.

But for Titans wide receiver A.J. Brown, his ability to maintain a strict and boring -- diet leading up to Sundays contest against Kansas City may go a long way to determining how well he plays.

We are feeling a little better, Brown said Friday, nearly a full week after he was waylaid by a bout of food poisoning that kept him from practicing Wednesday and Thursday. Ive just got to be selective as to what I eat, thats all. Like a lot of real bland items, like mashed potatoes, rice and bread.

Brown first began experiencing symptoms last weekend, significant enough that the Titans downgraded him to questionable last Sunday due to sickness. He gutted through Mondays game against Buffalo, posting seven catches all in the second half for 91 yards. But he revealed after the contest that hed lost eight pounds in a couple of days, needing 3.5 IVs on gameday to get through the contest.

Im telling you, it was bad, Brown said, shaking his head.

Brown said the illness stemmed from a bad meal at a local Chipotle restaurant, prompting him to not only swear off Chipotle, but all fast-food restaurants forever.

I am so serious, Brown said. The way I was feeling, guys, Im telling you ... No fast food for me. If Im not eating at a five-star restaurant or something like that, Im eating at home. Ill cook.

Teammate Marcus Johnson wasnt necessarily buying Browns dietary decision.

I think thats maybe just for the season hes saying that, a smiling Johnson said. I am sure once the offseason kicks in, hell ease back over to whatever his spots are and get some fast food.

Might Johnsons own appetite be factoring into his opinion? Thats certainly a possibility.

Johnson noted he has a lot of love for Chipotle, specifically menu items such as the hard-shell tacos and bowls.

Brown acknowledged that Chipotle did reach out to him during the past week, hoping to learn the particular location at which Brown had eaten and also looking to make amends.

Perhaps, it was suggested, Chipotle might be willing to offer Brown plenty of free food.

Im not going to eat it, Brown said.

No second chance?

No, Sir, Brown said.

Countered Johnson: They need to holler at me. Ill talk to them.

The bottom line, no pun intended, is that Brown appears healthy and ready for the Chiefs. He was a full participant in Fridays practice and despite the fact hes still receiving IVs said his strength is good.

He looked great out there (Friday), wide receiver Julio Jones, listed as questionable with a hamstring strain, said. I dont mess with him because I done had food poisoning before. Its not a good feeling.

But he was chippy (Friday). He looked good.

Original post:
Brown Believes Bland Diet Will Satisfy Hunger to Play - Sports Illustrated

Diet is the key to dental health

Coffee, sweets, flour There are foods that can harm the health of our teeth. Just as a healthy lifestyle can help us prevent diseases like obesity and diabetes, eating the right diet will also allow us to avoid dental problems in the future. Here are some tips.

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"Coffeemaker. Certified Alcoholic. Passionate Foodie. Pop Culture Ninja."

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This kind of work is part of our program for the next four years. We will continue in the same

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If you're one of the 40% of people who've been substituting sweeteners for sugarspecifically, drinking diet soda instead of regularnew brain science reveals this could be producing the exact opposite effect from what you want. A riveting recent study has identified a link between diet soda and calorie intake and the scientific explanation is likely to make you think.

Keep reading to learn about this study that focused on diet soda and weight gain, recently published in the journal of Nutrition, Obesity, and Exercise. (Sometimes it helps to remember you don't have to sacrifice wholesome, healthy foods in the quest to get trimmercheck out the45+ Best Cozy Casserole Recipes for Weight Loss.)

Led by a group of researchers studying neuroscience, obesity, and medicine at the University of Southern California, this study engaged 74 healthy participants between the ages of 18 and 35 years old. Participants' body mass index (BMI) was used to determine whether they were of normal weight, overweight, or obese.

The researchers report their objective was to "examine neural reactivity to different types of high-calorie food cues (i.e., sweet and savory), metabolic responses, and eating behavior" after some of the participants consumed sucralose (an artificial sweetener), while others consumed a sugary drink and another group drank only water.

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Between March 2020 and March 2021, the participants reported three times for the research team to collect their data. The participants underwent magnetic resonance imaging (MRI) of the brain and had their blood takenat baseline after a 12-hour fast, as well as 10, 35, and 120 minutes after they received one of three beverages: A drink containing sugar (approximately six tablespoons diluted in 10 ounces of water that provided 300 calories), artificial sweetener (of an amount whose sweetness was equal to the sugar, also dropped into 10 ounces of water), or plain water.

Then, the researcher report they measured participants' levels of glucose, insulin, ghrelin (known as the hormone that stimulates hunger), and leptin (a hormone that regulates food intake and energy expenditure).

At that point, the researchers presented the participants with a buffet meal that they were invited to enjoy freely.

RELATED:Everyday Habits That Cause Obesity, Says Science

Perhaps unsurprisingly, sugar drinks were associated with greater production of glucose (blood sugar), insulin, and hormone levels that indicated a more satiated appetite.

Interestingly, the results show that calorie consumption increased significantly among female participants, and those who were obese, when they'd been part of the diet drink-consuming group.

RELATED:The Final Verdict on Adding Lemon Juice to Your Coffee for Weight Loss, Says Dietitian

The researchers state that females had "greater caloric intake after the sucralose vs sucrose condition"meaning overall, the women who drank artificial sweetener ate more than those who'd consumed the sugary drink.

Some observers are concluding that may indicate artificial sweeteners stimulate the brain to crave more food than sugar drinks do. Indeed, this study's findings could suggest that if diet soda is a regular player in your diet, it's possible that's leading you to consume more calories than you would if you stuck with water and perhaps more calories than you believe you're taking in.

But, one important note the researchers make is that "neither male participants nor female participants fully compensated for the sucrose drink condition caloric preload." This statement makes an important point: It seems the group who drank the sugar beverages still consumed the greatest calories overall.

Get more of the latest food, weight, and wellness news here:

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Turns Out, Diet Soda May Actually Make You Gain Weight Eat This Not That - Eat This, Not That

Most people want to live a long and happy life or at least avoid a short and miserable one. If youre in that majority, then youre in luck. Over the last decade,a quiet research revolutionhas occurred in our understanding of the biology of aging.

The challenge is to turn this knowledge into advice and treatments we can benefit from. Here we bust the myth that lengthening healthy life expectancy is science fiction, and show that it is instead scientific fact.

Theres plenty of evidence for the benefits of doing the boring stuff, such as eating right. Astudy of large groups of ordinary peopleshow that keeping the weight off, not smoking, restricting alcohol to moderate amounts and eating at least five servings of fruit and vegetable a day can increase your life expectancy by seven to 14 years compared with someone who smokes, drinks too much and is overweight.

Cutting down calories even more by about a third, so-called dietary restriction improves health and extends life in mice and monkeys, as long as they eat the right stuff, though thats a tough ask for people constantly exposed to food temptation. The less extreme versions oftime-restricted or intermittent fasting only eating during an eight-hour window each day, or fasting for two days every week is thought to reduce the risk of middle-aged people getting age-related diseases.

You cant outrun a bad diet, but that doesnt mean that exercise does not do good things. Globally, inactivity directly causes roughly 10% of all prematuredeaths from chronic diseases, such as coronary heart disease, Type 2 diabetes and various cancers. If everyone on Earth got enough exercise tomorrow, the effect would probably be to increase healthy human life expectancy by almost a year.

But how much exercise is optimal? Very high levels are actually bad for you, not simply in terms of torn muscles or sprained ligaments. It can suppress the immune system andincrease the riskof upper respiratory illness. Just over30 minutesa day of moderate to vigorous physical activity is enough for most people. Not only does that make you stronger and fitter, it has been shown toreduce harmful inflammationand even improve mood.

However fit you are and well you eat, your immune system will, unfortunately, get less effective as you get older. Poor responses to vaccination and an inability to fight infection are consequences of this immunosenescence. It all starts to go downhill in early adulthood when the thymus a bowtie-shaped organ in your throat starts to wither.

That sounds bad, but its even more alarming when you realize that the thymus is where immune agents called T cells learn to fight infections. Closing such a major education center for T cells means that theycant learn to recognizenew infections or fight off cancer effectively in older people.

You can help a bit by making sure you have enough key vitamins, especially A and D. A promising area of research is looking at signals that the body sends to help make more immune cells, particularly a molecule calledIL-7. We may soon be able to producedrugs that contain this molecule, potentially boosting the immune system in older people.

Another approach is to use the food supplement spermidine to trigger immune cells to clear out their internal garbage, such as damaged proteins, which improves the elderly immune system so muchthat its now being testedas a way of getting better responses to COVID vaccines in older people.

Senescence is a toxic state that cells enter into as we get older, wreaking havoc across the body and generating chronic low-grade inflammation and disease essentially causing biological aging. In 2009, scientists showed that middle-aged micelived longer and stayed healthierif they were given small amounts of a drug called rapamycin, which inhibits a key protein called mTOR that helps regulate cells response to nutrients, stress, hormones and damage.

In the lab, drugs like rapamycin (called mTOR inhibitors) make senescent (aged) human cellslook and behave like their younger selves. Though its too early to prescribe these drugs for general use, a new clinical trial has just been set up to test whether low-dose rapamycincan really slow down aging in people.

Discovered in the soil of Easter Island, Chile, rapamycin carries with it significant mystique and [has been hailed] in the popular press as a possible elixir of youth. It can evenimprove the memory of micewith dementia-like disease.

But all drugs come with pros and cons and as too much rapamycin suppresses the immune system, many doctors are averse to even consider it to stave off age-related diseases. However, the dose is critical and newer drugs such asRTB101that work in a similar way to rapamycin support the immune system in older people, and can evenreduce COVID infection ratesand severity.

Completely getting rid of senescent cells is another promising way forward. A growing number of lab studies in mice using drugs to kill senescent cells so-called senolytics show overall improvements in health, and as the mice arent dying of disease,they end up living longer too.

Removing senescent cells also helps people. In a small clinical trial, people with severe lung fibrosis reported better overall function, including how far and fast they could walk,after they had been treatedwith senolytic drugs.

But this is only the tip of the iceberg. Diabetes and obesity, as well as infection with some bacteria and viruses, can lead to more senescent cells forming. Senescent cells also make the lungs more susceptible to COVID infection, and COVIDmakes more cells become senescent. Importantly, getting rid of senescent cells in old micehelps them to survive COVID infection.

Aging and infection are a two-way street. Older people get more infectious diseases as their immune systems start to run out of steam, while infection drives faster aging through senescence. Since aging and senescence are inextricably linked with both chronic and infectious diseases in older people, treating senescence is likely to improve health across the board.

It is exciting that some of these new treatments are already looking good in clinical trials and may be available to us all soon.

Richard Faragher is a professor of biogerontology at the University of Brighton in England. Lynne Cox is an associate professor of biochemistry at the University of Oxford, also in England. This was first published by The Conversation Life extension: the five most promising methods sofar.

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These are 5 promising ways to live healthier for longer - and it's more than diet and exercise - MarketWatch

The festive season comes with a lot of fervour and enthusiasm. It is common to attend parties and gorge on deep-fried goodies and plenty of mithai. This leads tohealth issues due to overeating and cheating on our diet plan.So it is wise to formulate a detox plan and put it in place well ahead of time. A delicately prepared detox plan helps our body get prepared to take sportingly even a little indulgence during festivals. A dietary plan that is focused on cleansing the body from the inside can be a powerful tool to rejuvenate ourselves. Increasing the intake of fibre, fruits and green, leafy vegetables is a time-tested strategy to keep the stomach healthy. There are also many readily available remedies like ajwain, saunf, ginger etc that can keep the digestive tract fighting fit.

You can consult a nutritionist for a personalised diet plan and also follow these simple tips to begin your detox journey. Remember, however, that detoxing the body is heavily dependent on discipline and following the diet strictly, even during the festive season.

The first thing in any plan is moderation. Eat moderately but also increase intake of fresh fruits and leafy vegetables. They ensure you have enough fibre and roughage. Have lots of Vitamin C-rich foods. Fermented foods and whole grains will keep bloating and indigestion at bay. Fruits like papaya, pineapple, and apples have great detoxing properties. Berries supply an ample amount of nutrients and antioxidants.

(Also Read:6 Power Fruits You Should Include In Your Diet To Detox)

It is a good idea to control portions during festive season.

Keep yourself fully hydrated at all times. Drink a lot of water. While at it, include fluids like coconut water, buttermilk, lemonades and orange juice. For herbs, you rinse cumin, neem leaves, basil and carom seeds and drink the water. These will supply the vital nutrients to ensure you don't have a stomach upset.

Exercise should be a vital component of any detox plan. It helps in digestion and keeps the digestion-related functions pumped up. Try yoga in the morning and evening. You can also go on a long walk, which relieves stress and also regulates metabolism.

(Also Read:7 Effective Tips To Naturally Detox Your Body)

Walking can help you have a relaxed state of mind and also helps aid digestion.

Detoxifying the mind is as important as detoxifying the body. Many people underestimate the importance of a good night's sleep. A night of good sleep allows the brain to flush out toxins and recover from the day's wear and tear. Hence, make sure you get enough sleep (8 hours) every night.

Stop drinking alcohol. If you are finding it difficult to stop at one go, reduce its intake gradually. Substitute it with healthy drinks but not packaged juices. Go fresh. Also, take caffeinated drinks like tea or coffee moderately.

Follow these simple tips and you are all set for the festive dishes that are rich in calories and carry the potential to fiddle with your health.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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5 Detox Diet Tips To Prepare Your Body Ahead Of Festive Indulgence - NDTV Food

Weve all heard that when youre sick, chicken soup and hot tea are the key to beating an illness into submission. But can food really make you better? And perhaps more importantly, can food keep you from getting sick in the first place?

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

The right diet can help you prevent illness and recover faster. ImmunologistCassandra Calabrese, DO, explains how to use food to your advantage duringflu seasonand all year round.

No single food is a magic cure when youre sick but eating a healthy diet boosts your immune system, which can prevent illness and help you bounce back sooner when you do get sick.

Theres no doubt that a healthy diet improves your immunity to illness, Dr. Calabrese says. What you put in your body is important for your overall health, including your immune system.

Since your immune system is your bodys defense against invaders like theflu, it pays to feed it well. Heres a plus: The best immune-boosting foods are available at the grocery store, and theres noextreme fad dietingrequired.

The typical American diet is full of foods that produce inflammation. And when your body has too much inflammation, your immune system struggles.Lower inflammationand help your immune system by changing the type of fats you eat.

Saturated fats cause inflammation, so reduce your intake now beforeyou get sick. Theyre found in:

Trans fats are bad for your heart and cause inflammation. Try to eliminate them from your diet altogether by avoiding foods that contain partially hydrogenated oils, even if the label says zero grams of trans fat per serving. Food manufacturers can make this claim if the product has up to 0.5 grams of trans fat per serving.

Many food manufacturers have eliminated trans fats from their products, but some packaged foods and baked goods still contain them, such as:

Eat more omega-3 fats to keep your immune system in good shape. Fatty fish are a good source of this anti-inflammatory fat, so consider eating:

Some fish contain mercury and other contaminants that can be harmful to babies before birth or children. Pregnant or nursing women and parents of small children should check with a doctor about eating fish.

Some plant foods also contain omega-3s:

One diet stands out as an immune booster. Im a big fan of the Mediterranean diet, says Dr. Calabrese. Its a great diet for immune health.

TheMediterranean dietrefers to the traditional eating patterns of people who live near the Mediterranean sea. Eating a Mediterranean diet means having lots of:

And limit or skip these foods:

It might seem overwhelming to make big changes to your diet, but you dont have to overhaul everything right away. Start making changes in your diet gradually.

Switch to whole-grain bread and have fruit for dessert. Once youre comfortable with those changes, take another step. You might replace red and processed meat with fish and lean chicken. Instead offull-fat milk, try fat-free.

Changing your diet changes isnt a guarantee that youll never get sick. But its a good way to help your immune system fight off viruses and other illnesses.

And dont forget about the biggest step you can take to prevent the flu this year. Theflu shotis the most important thing you can do, says Dr. Calabrese. Wash your hands regularly and eat a healthy diet. If you do all of these things, youve got a good chance of staying healthy during flu season and beyond.

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What to Eat to Boost Your Immune System - Health Essentials from Cleveland Clinic

A healthy diet and lifestyle can help manage PCOS symptoms effectively

PCOS is one of the most ubiquitous female endocrine conditions across the country, it usually targets women of child-bearing age. It must be understood that Polycystic Ovary syndrome as the name suggests is not a full-blown disease. It is merely a collection of symptoms. Therefore, medical practitioners consider it as a condition or a disorder. However, there is no certified treatment that can fully cure this condition. But you can control the symptoms of PCOS by switching to a holistic and healthy lifestyle that includes eating a nutrient-rich diet, working-out regularly, avoiding processed and inflammatory food, shunning harmful habits like smoking and drinking, and getting sufficient sleep.

In this condition, the female body starts producing an excessive quantity of male hormones which are also called Androgens. In healthy women, these androgens are produced in small amounts. The various symptoms of PCOS are formation of sac-filled sacs or cysts in the ovaries, excess growth of hair, acne, difficulty losing weight, infertility and irregular menstruation.

The excess weight-gain and disrupted metabolism can also result in insulin-resistance. This happens when the body can produce insulin but is unable to use it efficiently. This eventually multiplies the risk of contracting type-2 diabetes in the future. Therefore, it is extremely important to manage PCOS symptoms before they gradually morph into something far more sinister. To reiterate, the most important step towards managing the symptoms of PCOS is cultivating a clean and holistic lifestyle.

Adding wholefoods and greens in your diet: Eat whole grains such as oats, brown rice, quinoa, etc as they are rich in essential fiber. You should also consume nutrient-dense foods like legumes, pulses, nuts, seeds, fresh fruits, and green leafy vegetables as they are packed with plant-based proteins, vitamins, and minerals. Also eat foods like kale, spinach, and berries as they are a great source of Vitamin B. Vitamin B deficiency is highly prevalent in women with PCOS.

Add enough fruits and vegetables to your diet to ensure optimal nutrient intakePhoto Credit: iStock

Adequate consumption of clean protein: You can control your weight by increasing good quality plant-based proteins in your diet while cutting down on starch sugar, and fats. It is recommended that an average adult should consume about 0.8 gms for every 1 KG, depending upon the body weight.

Goodness of ayurvedic herbs: You should also use ancient herbs with healing values such as Shatavari and Ashoka. They are both useful in maintaining hormone levels and boosting estrogen production, respectively. But you should first consult an expert before adding these to your diet.

Amp up good fats: Eat healthy fats like ghee, coconut oil, and olive oil as they help in soothing the inflammation caused by PCOS. Steer clear of highly processed foods, sugary drinks and fizzy colas as they can increase inflammation levels in the body.

Add foods rich in healthy fats to your diet in moderationPhoto Credit: iStock

Adopting clean and holistic living: Lastly, you must strive to bring about a holistic change in your life. Besides a clean and plant-based nutrition, make sure that you daily devote at least thirty minutes for physical exercise. It can be anything from running, jogging, outdoor sports or even yoga. Moreover, you can also practice mindful-meditation and breathing techniques like Pranayama for taming stress-storms.

(Shikha Dwivedi is aMsc. Clinical Nutrition and Dieteticsat OZiva)

Disclaimer: The opinions expressed within this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, suitability, or validity of any information on this article. All information is provided on an as-is basis. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.

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5 Ways To Win Over PCOS: Regular Exercise, Protein Intake, Healthy Diet And More - NDTV

Music is often criticized for being too mainstream, or straight-up weird, but an individuals favourite music usually boils down to its uniqueness or simplicity

Todays musicians juggle an oversaturated market, leading them to question how they can stand out among the herd. With Apple Music and Spotify playlists updated weekly, musicians clash as they struggle to reach for the top of the list.

Artists who can incorporate popular and inventive elements in their music offer new, palatable experiences to the average listener. When a new track sparks discussion, whether it is outlandish or watered-down, it often still plays a pivotal role in the progression of music culture.

Here are some ways artists can navigate the vast landscape of the pop industry.

The popular and the experimental

Experimental music is a genre in itself, but if we look at Fiona Apple, for example, we find an artist who is innovative within the popular scene. Fringe music, another label for this category, may be too inaccessible and isnt a realistic approach for budding musicians hoping to make a living off of their music.

We can take a look at Hallins spheres to better understand the spectrum of modern music. Named after Daniel C. Hallin, this communications theory is defined by Oxford Reference as a negotiation between three concepts of journalistic objectivity. In this diagram, the centre circle refers to the consensus of public opinion, the middle circle follows ideas of legitimate controversy, and the outermost circle describes fringe society.

If we repurpose this diagram, we can look at how music can be received by an audience. That is: music in the mainstream, music that tests what a listener can enjoy, and music that is disliked or misunderstood by a large audience.

When music is labelled as artistic, it is usually because it strives to add something that has not existed before, or improving on something performed in the past. In contrast, the popular artist is hoping to gain recognition for a widely accepted sound.

Art music may be an appropriate way to label it, then.

Lady Gaga, for example, who has ruled over the popular scene for the last decade, recently dropped a reimagined look at her 2020 album Chromatica. One year later, Dawn of Chromatica takes the core structure of her popular dance hits, and reinvents it with help from extraordinary talents like Dorian Electra, Mura Masa, Rina Sawayama and many other experimental artists.

This eclectic album redux broadens Gagas audience and takes a real turn towards the eccentric. For Lady Gaga, her embrace of the weird isnt abnormal, but it gives us the chance to explore Chromaticas what if moments.

So, in my definition, art music represents a form that leads away from wide recognition in the hopes of finding new and refreshing avenues for a song, style, and genre.

Music stuck somewhere in the middle

Between charting music and music far outside the mainstream exists the middle, where we find music that aims to entertain the listener and also test their limits.

Within the genre of pop, we find new approaches from artists like Billie Eilish, who makes pop music stylized by her dark, carefree personality, and Hubert Lenoir, who brings a free-spirited, offbeat energy to his pop music.

The rise of music curation in streaming services has also created new opportunities for musicians to stand out, even in an oversaturated market.

Due to numerous specialized playlists and radio stations, listeners can find more and more unique music experiences. This wide-ranging curation tends to favour popularity but highlights emerging artists or bands as well. Under streaming services, there is a renewed desire to find obscure music that does something novel.

Its worth noting that music evolves, and so does its audience. What may be received at first as fringe music can become accepted over time. Playboi Cartis discography, strangely enough, shows this within a short timeframe. His singles and albums have often been received as underwhelming at first listen, but increase in popularity over the following weeks.

Virality plays a role in music progression too, as one single can establish a new music style and become a highly sought-after product. One example is Justin Biebers remix of Despacito, which brought forth a wave of reggaeton music to North America. Recently it has become equally important for record labels and streaming services to care about both experimental and popular music.

The scope of music

Upon observation, art and pop music function as a dichotomy. Together, they add balance to music culture with a centralized approach that places the audience first. You couldnt have smash hits from Doja Cat without Nicki Minaj paving the way, and there also wouldnt be an Anderson .Paak without pretty much any R&B or funk artist ever.

Releases that are too accessible can quickly start to feel commercial, as if it were a product. Oftentimes, artists are hired to make promotional music for a movie, which usually leads to safer music that panders to an audience. One example is the soundtrack for Suicide Squad, which featured a diverse range of artists but led to music with small thrills and inconsequential impact.

Music that is too experimental is susceptible to gatekeeping and can distance and confuse a fanbase. The reason why a fanbase becomes confused arises when an artist chooses to reinvent itself to the point of a loss of identity. For example, after nearly 15 years of transformations, Yes last three albums have left many longtime fans feeling left behind.

More generally, pop cannot continue existing without innovation, however minimal, and too much attention to experimentation can unravel a demographic. Therefore, both streams of thought cannot live without the other.

In the end, consider what you would like from your own music favourites. Do you want your music to be at the cutting edge of the industry? Would you like it to continue perfecting sounds you have grown to love?

Regardless, music pushes forward and its interesting to remember what your favourite artists contributed to the ongoing evolution of music.

Original post:
A healthy diet of pop and art music - The Concordian